what is the best way increase bench

alternate heavy dumbels and bench. once you get your stabilizers stronger from the heavy dumbels your bench should go up provided you were using strict form. also a good clean healthy diet with lotsa protein might help your strenghth gains. did i mention the myriad of supplements out there? and if all else fails, you can check out the steroid forum

Ive heard of this but havent tried it. I read it in a flex mag. Do your 1 rep max pause for awhile and do it again, and repeat 10 times. Every week decrease your pause time. This will eventually shock the muscle and you should be able to do it for 10. (by the way im not sure exactly what the rest time was, but im sure you get the picture) if you try it let me know how it works

i was working out with dumbells and the weight wouldnt go up, i was doing everything and my bench wasnt improving, so i worked shoulders and back and tris hard and they got stronger and so did my bench. back and tris play HUGE role in your bench

Agree with nickrizz. If your other areas are not steadily increasing, then your chest growth is more likely to stagnate. I remember when I first started squatting back in high school. I had been doing upper body for a bit and neglecting my legs (due to a stupid doctor theory). After I started with squats, EVERTHING started increasing quickly again. It was great.